Summer Cocooning

Beginner 2 weeks 5x/week

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Need to take a breather but want to keep moving during your holidays?

Here's a short 15-day programme with 5 routines you can do in a week.
It combines yoga, Pilates and other stretches to get you or keep you moving.

Enjoy some quality "me time"!

Julie Guery

Sports coach

You need to have Decathlon Coach application to launch this program !

Week 1 - Cocooning Week #1

We've got 5 routines this week to help you move your body gently and take some time for yourself.

01. Wake up your body (9 min)

Session 1 : Wake up your body (9 min)

This session will calm your body and mind! The stretches will help energize your entire body. As for your mindset, rest and relaxation will release all your built-up tension.

Here, the goal is to improve muscle elasticity and joint range of motion while also promoting mental relaxation.

Here are the instructions:
You will do 6 yoga poses.

For the triangle pose, you will need a block or, if you don't have a block, you can use a shoebox.

Remember: if you want to see results, do the exercises shown below once or twice a week.

Before session advice

In yoga, you breathe through your nose. During the session, concentrate on your breathing cycle to start a virtuous circle of calm and well-being. Try to stay present with your breathing. For each pose, take 3 to 6 calm, deep breaths (inhale/exhale). Listen to your body and stay in control. Be kind to yourself!

Session exercises

01
Child's pose (30 sec)
02
Cat-cow (30 sec)
03
Triangle (2x45 sec)
04
Downward-facing dog (45 sec)
05
Cobra (45 sec)
06
Half lord of the fishes pose (2x45 sec)
07
Mountain with prayer hands (60 sec)

After session advice

Good work. If you want to improve and see results, I recommend you do this session once or twice a week.

02. Boost your energy (9 min)

Session 2 : Boost your energy (9 min)

Far from the stress of your life at home or at work, start your day off right with 3 essential yoga poses that will boost your vitality and keep your energy high.

Before session advice

Do this series of hatha yoga poses at your own pace at home or at work. Repeat this combination at least 3 times a week for maximum relaxation. Improve your mindset, revitalize your body and balance your chakras, which are hubs of vital energy.

Session exercises

01
Easy pose (60 sec)
02
Seated side bend (2x30 sec)
03
Chair (1 min)
04
Tree (2 min)
05
Warrior 2 (2 min)
06
Mountain with prayer hands (1 min)

After session advice

Great job on this routine. Feel free to repeat this combination at least 3 times a week for maximum relaxation.

03. 10 Pilates exercises (10 min)

Session 3 : 10 Pilates exercises (10 min)

You'll start to feel the difference after just a few sessions: mental clarity, improved posture, body awareness and more. You'll gradually sculpt and tone your body while strengthening your core and back.

With a bit of patience and consistency, your body will become stronger, more toned and more flexible.

To help you start off right, be sure to read our tip article "What is Pilates?" to learn about the basic Pilates principles and optimise your workouts.

Let's go!

Before session advice

10 exercises in 10 minutes to get you started doing Pilates!
You've got no more excuses! :)

Session exercises

01
Pilates positioning and breathing (60 sec)
02
Cat stretch (30 sec)
03
Child's pose (30 sec)
04
Bicycle kicks (60 sec)
05
The hundred (45 sec)
06
Glute bridges (60 sec)
07
Press-ups (60 sec)
08
Leg lifts (60 sec)
09
Child's pose (60 sec)
10
Low lunge (45 sec)

After session advice

Great job on this routine! Depending on how you feel, you can do this routine several times a week or even daily, or try a new routine.

04. Evening wind-down (16 min)

Session 4 : Evening wind-down (16 min)

This routine is made up of stretching exercises.

It is recommended for:
- relaxing tension that builds up throughout the day (stress and muscle pain),
- aiding recovery and preventing injury up to 24 to 48 hours after practising your sport,
- easing back into physical activity and tuning in to your body.
- helps you go to sleep and stay asleep.

No matter your goal, we recommend taking your time, breathing deeply while stretching and limiting your range of motion because muscles shouldn't be stretched to their limit without being warmed up first. Slowly work your way through the stretches. The goals of this routine are rest and relaxation.

A Zen playlist is ideal.

Have a good time :)

Before session advice

The keys to a relaxing, effective stretching routine are: gentle movements, even breathing and correct technique. Make the most of it!

Session exercises

01
Vertical standing stretch (45 sec)
02
Hamstring stretch (2x45 sec)
03
Psoas stretch (2x45 sec)
04
Downward-facing dog (45 sec)
05
Child's pose (45 sec)
06
Cat-cow (45 sec)
07
Twist (2x45 sec)
08
Figure 4 stretch (2x45 sec)
09
Back stretch (2x45 sec)
10
Knees to chest (45 sec)

After session advice

Remember to stay hydrated. Is your outfit comfortable and suitable for working out? If not, rethink your outfit next time :)

05. Time to unwind (15 min)

Session 5 : Time to unwind (15 min)

It's time to let go with this 15-minute yoga sequence.

Before session advice

Take a few minutes for yourself in a quiet place, with or without music. You'll need a mat and a comfortable outfit.

Session exercises

01
Seated prayer pose (45 sec)
02
Seated side bend (30 sec)
03
Knees to chest (45 sec)
04
Happy baby (45 sec)
05
Easy pose with alternate nostril breathing (45 sec)
06
Cat-cow (30 sec)
07
Child's pose (30 sec)
08
Downward-facing dog (45 sec)
09
Staff pose (30 sec)
10
Seated forward bend (60 sec)
11
Downward-facing dog (45 sec)
12
Standing forward bend (60 sec)
13
Child's pose (30 sec)
14
Cool down (2 min)

After session advice

Well done for this sequence, and for treating yourself to this time today. Enjoy the benefits all day long

Week 2 - Cocooning Week #2

Here are 5 more routines to keep you moving gently and give your mind and body a break :)

06. Morning Yoga (24 min)

Session 6 : Morning Yoga (24 min)

What do you say to waking up your body with a short yoga routine to start your day off right?

Make the most of this sequence by doing it on an empty stomach.

Namaste

Before session advice

For this sequence, you'll need a mat and enough space to be able to practise safely.

Session exercises

01
Knees to chest (60 sec)
02
Supine twist (2x45 sec)
03
Knees to chest (60 sec)
04
Seated neck stretch (2x45 sec)
05
Seated side bend (30 sec)
06
Seated twist (2x45 sec)
07
Cat-cow (60 sec)
08
Bird dog (2x60 sec)
09
Child's pose (45 sec)
10
Downward-facing dog (60 sec)
11
Standing forward bend (60 sec)
12
Cobra (15 sec)
13
Downward-facing dog (60 sec)
14
Mountain with arms overhead (40 sec)
15
Mountain with prayer hands (60 sec)

After session advice

Great job on this routine! Do it on a regular basis to reap the full benefits! :)

07. Pilates for your back (25 min)

Session 7 : Pilates for your back (25 min)

PLEASE NOTE: These introductory exercises are not recommended for people that have an excessive lumbar curve.

Back pain is a common symptom that affects most of us. To combat it, we have selected 4 effective exercises that will help you strengthen the muscles in your lower back. These simple moves can save you from a lifetime of chronic pain, don't skip them!

Both simple and effective, you can easily do them at home.
Stay comfortable while exercising by using a mat during the floor movements.
To experience their full benefits, do these exercises 2 to 3 times a week.

Instructions:
- Do these exercises in a circuit.
- Complete the circuit 4 times.
- Do each exercise for 40 seconds and rest for 30 seconds between each one
- Finish your routine with 3 minutes of stretching

Before session advice

These introductory exercises are not recommended for people that have an excessive lumbar curve. If in doubt, don't hesitate to ask your doctor for advice.

Session exercises

01
Child's pose (45 sec)
02
Round back/Flat back (60 sec)
03
Dart (40 sec)
04
Swimming (40 sec)
05
Flat back (40 sec)
06
Plank (40 sec)
07
Round 2
08
Round 3
09
Round 4
10
Child's pose (45 sec)
11
Cat-cow (90 sec)
12
Knees to chest (90 sec)

After session advice

We've just demonstrated 4 exercises that effectively strengthen and stretch your lower back muscles. If you wish to continue this regimen and exercise regularly, you may consider getting a back extension machine, which is designed to strengthen the lower back.

08. Wake up your muscles (20 min)

Session 8 : Wake up your muscles (20 min)

This sequence will stretch your whole body to start your day off right. This is the perfect recovery session the day after a workout or for anyone looking to maintain mobility and prevent joint and muscle pain in the morning.

You'll do each stretch for about 60 seconds.
Enjoy your routine

Before session advice

Take your shoes off, choose a quiet space and put on some relaxing music for your session. Remember to breathe deeply and close your eyes to make the most of your time.

Session exercises

01
Back stretch (60 sec)
02
Psoas stretch (2x60 sec)
03
Figure 4 stretch (2x60 sec)
04
Twist (2x60 sec)
05
Cat-cow stretch (60 sec)
06
Child's pose (60 sec)
07
Downward-facing dog (60 sec)
08
Low lunge (2x60 sec)
09
Standing hamstring stretch (2x60 sec)
10
Vertical standing stretch (60 sec)

After session advice

Well done! You're now ready to start the day! Remember to eat a balanced breakfast and stay hydrated. Have a great day!

09. Gentle toning (16 min)

Session 9 : Gentle toning (16 min)

This routine combines Pilates exercises and stretches to gently tone your body.
Enjoy your routine

Before session advice

You won't need any special kit, just a mat and some soothing music.

Session exercises

01
Sumo squats (45 sec)
02
Balance (2x40 sec)
03
Lunges (2x30 sec)
04
Cat-cow (30 sec)
05
Swimming on all fours (6x30 sec)
06
Plank (30 sec)
07
Child's pose (60 sec)
08
Modified hollow hold (45 sec)
09
Single leg stretch (45 sec)
10
Glute bridges (60 sec)
11
Bicycle kicks (60 sec)
12
Back stretch (45 sec)

After session advice

Great job on this routine. Tomorrow, you'll ease any muscle tension from these strength training exercises with some stretches

10. Tension release (23 min)

Session 10 : Tension release (23 min)

After bringing your attention inwards by focusing on your breath and warming up your joints, you'll come into downward-facing dog before learning the 12 positions for the sun salutation. This sequence is slow and easy. It will help you learn to move with your breath.

I suggest doing the "Beginners Sun Salutation" before doing this routine.

Namaste

Before session advice

Move through each position slowly, don't force and stop if you feel any pain. Sun salutation is best done in the morning to get your whole body moving and release positive energy to start your day off right.

Session exercises